Breakfast Juice Smoothies

Here is a list of various fruits to make your breakfast juice smoothies. You can also use any of these fruits listed as a Breakfast Juice, or any breakfast smoothie combination. Although fresh fruit is usually the best option, frozen is good especially when blended.

Fruits:

  • Paw Paw (America) or Papaya (Australia)
  • Figs
  • Apples
  • Bananas
  • Strawberries
  • Red Berries or Blueberries
  • Kiwi Fruit
  • Oranges
  • Pears
  • Lemon
  • Oranges
  • Grapefruit
  • Watermelon
  • Rockmelon
  • Cantelope
  • Peaches
  • Pineapple
  • Red Dragon
  • Raspberries

Fruit smoothies usually consist of 1 or 2 pieces of fruit, 1 or 2 pieces of vegetables, mixed with either water or mineral water.

Related: BBC Good Food Breakfast Smoothie

Texture:

To add thickness, you mix it up with crushed ice, chia seeds, frozen fruit or low fat yogurt.

Nutrients:

For added nutrients, you could add a spoon full of protein powder for as well as some LSA.

For flavouring and spice, you can add things like these:

  • Cinnamon
  • Lime
  • Lemon
  • Coriander
  • Tumeric (although this one, I haven’t tried and have my doubts – however, does have its benefits)

When making your smoothie, be sure to measure your sugar, fat, calories, carbohydrates & protein intake.

Related: Are smoothies for Breakfast a Healthy Choice?

Powdered And Raw Cinnamon Free Stock Photo

Cinnamon added to a breakfast juice smoothie

LSA (Linseeds, Sunflower Seeds & Almonds)

What is LSA?

It’s made from ground linseeds, sunflower seeds and almonds (LSA). It’s an very easy and versatile way to add extra nutrients to meals. LSA (linseeds, sunflower seeds & almonds) is rich in protein, helping to keep blood-sugar levels balanced. It also helps in curbing your sugar cravings.

You are starting your day with a breakfast smoothie. It consists of almond or soy milk, bananas, LSA and greek yoghurt. Lunch is generally a quinoa or brown rice salad. You can add nuts and seeds along with either a little chicken, lamb or tuna in spring water. You may decide on either a piece of fruit or another breakfast smoothie until dinner? What to have? Grilled fish and steamed rice. A typical healthy days diet.

Related: Affordable Wholefoods (LSA)

My question? Why am I not loosing weight?

So if you are trying your best to eat ‘’healthy’’, here are some simple ways to ensure your calories are also kept under control.

Watch your Smoothie Ingredients:

Vegetables such as spinach, carrots and kale have very little calories. Add other ingradients such as chia seeds, LSA, coconut milk and avocado contain concentrated calories. The end result is too much good food and calorie overload.

In fact, a smoothie containing all these ingredients may be as high as 800 calories per serve. This is more than half of what the average person requires for an entire day. Aim for vetetables, yoghurt OR milk and seeds, avocado OR nuts.

Watch Grain Portions:

Brown rice, quinoa, buckwheat, beans and lentils are all low GI, wholegrain carbohydrates. Translated means that unless you are working out for more than an hour a day, you do not need a lot of them. A diet low in carbohydrates should be approximately 20-60g, or equal to 2-3 slices of bread per meal.

Related: LSA Linseed, Sunflower Seed & Almond Meal

Count Good Fats:

It’s important in working towards getting the correct balance of fat in a diet. Translated means monounsaturated fats from avocado, almonds and olive oil. Polyunsaturated fats coming from grain-based breads, walnuts and oily fish.

Being mindful of what I have mentioned should put you in control of MINDFUL your calorie intake.

Eggs . . . Cooked or Raw

​Eggs contain large amounts of important nutrients, providing you with impressive health benefits.

Raw eggs have all the same benefits as cooked eggs and quite nutritious. Eating raw eggs or foods containing it raises concerns of salmonella food poisoning. Another factor is of your absorption of some of these nutrients, causing a decrease?

Rich in high-quality protein, fats, vitamins, minerals, eye-protecting antioxidants and various other nutrients.

One (1) whole, large raw egg (50 grams) contains:

  • Calories: 72
  • Vitamin B2 (Riboflavin): 13% of the RDI
  • Vitamin B5 (Pantothenic Acid): 8% of the RDI
  • Phosphorus: 10% of the RDI
  • Folate: 6% of the RDI

Also, one (1) raw egg contains 147 mg of choline, an essential nutrient important for healthy brain function. Raw eggs are also high in lutein and zeaxanthin. These ARE ALL important antioxidants to protect your eyes, reducing the risks of age related eye diseases.

Related: The Egg Diet Plan

It’s important to note that almost all the nutrients are in the yolk. The white consists of protein.

Six Eggs Free Stock Photos

Protein Concentrate

Although protein concentrate quality is important, the amount you consume is crucial.

Replacing meals with a breakfast drink may help you reduce your daily calories. This helps you in loosing weight. Vegetables themselves DO NOT provide adequate amounts of amino acids. Combining other plant sources such as soy, grains and oats/oatmeal can make it complete.

One product I would be suggesting is IsoPure Protein Powder, 1lb (454g) unflavoured. No fat, carbs, sugars and lactose, no added colours, flavors or sweeteners.

The IsoPure Protein Powder also comes in a 3lb (1.36kg) bag. Also available in different flavours: Coffee/Espresso and Coffee/Colombian Coffee.

Related: Whey Protein Isolate vs Concentrate: What’s the difference?

Protein Smoothie Ingredients:

  • Bananas
  • Soy Milk
  • IsoPure Protein Power
  • Honey
  • Greek yogurt (being easy to digest)
  • flavoured protein power (being very quick to digest)

IsoPure Protein Powder is that on its own, as a protein shake WILL NOT provide a feeling of fullness. Mixing it with a banana or soy milk will definitely give your body a gradual digestive breakfast drink.

Bananas . . . another Superfood

Is there any difference using a Green or Yellow Bananas as another superfood? Well, here are a few facts on bananas as well as using this as an ideal breakfast drink . . .

Greens Bananas:


  • Green bananas are rich in resistant starch and pectin. They are filling, improve digestive health and help lower blood sugar levels. Note: Resistant starch promotes gut health. This feeds the good bacteria living in our large bowel. These bacteria are sometimes called our microbiome.
  • Raw bananas have a low sugar content. They are filling, improve digestive health and help lower blood sugar levels, although not as pleasant tasting.
  • Green bananas are a good food source where as Yellow bananas have a high natural sugar content. If you suffer from Type 2 Diabetes, you are able to eat the unripened fruit whilst ripened bananas is not a good idea in some cases.

Related: Can a Diabetic Eat Bananas?

Yellow Bananas:

  • Popping a banana in a blender to create a breakfast drink can help lower blood pressure. It will also help in reducing the risks of cancer and asthma. They are also rich in potassium, so very good for heart health and fibre, which makes this longer to digest.
  • Yellow bananas are best eaten after being peeled. Green bananas are best eaten cooked, boiled or fried. You can also blend it in a blender for a fantastic smoothie.

Green Bananas as another Superfood

RECIPE . . . GREEN DETOX SMOOTHIE

INGREDIENTS:

  • 2 cups baby spinach
  • 1 medium green apple, chopped
  • 1 cup frozen sliced GREEN banana
  • 1 cup almond milk (unsweetened)
  • 1 lime (freshly squeezed)
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon chia seeds
  • 1 tablespoon honey

DIRECTIONS:

  1. Combine spinach, apple, banana, almond milk, lime juice, ginger, chia seeds and honey in blender until smooth.
  2. Serve immediately.
  3. If consistency is too thick, add water to dilute

Related: Bananas The Nutrition Source

Sweet Potato Gnocchi with Pesto

Sweet Potato and Gnocchi is quite a heavy dish. The good part about this is dish is that you can have an entree size serving and be full, especially with weight loss. If you feel like treating yourself for your efforts, then this is a perfect alternative.

Preparation time: 20 mins (+ 30 mins cooling time)
Cooking time: 1 hour 20 mins

Ingredients:

3 medium (about 350g each) gold sweet potatoes
2 cups (300g) plain flour
1 1/2 cups basil leaves
1/2 cup (80g) pin nuts, toasted
2/3 cup (160ml) olive oil

Directions:

Section 1:
* Preheat oven to 200°C (392°F – 400°F)
* Place 2 sweet potatoes on a baking tray, using a fork to prick the sweet potatoes all over;
* Bake, turning occasionally for 1 hour or until tender;
* Set aside on the tray for 30 mins to cool

Section 2: . . . meanwhile
* Line a baking tray with baking paper;
* Peel the remaining sweet potato and cut into 2cm pieces
* Place on the lined tray and spray with olive oil spray and season;
* Bake at 200°C (392°F – 400°F) turning occasionally for 25-30 minutes or until golden brown and tender

Section 3:
* Line another baking tray with baking paper
* Peel whole sweet potatoes and place the flesh/skin in a large bowl;
* Use a potato masher or fork to mash until smooth;
* Add flour, seasoning well with salt, using hands to mix and combine;
* Turn onto a lightly floured surface and knead until a smooth and slightly sticky dough forms;
* Divide into 4 even portions;
* Roll each portion into a 2cm thick log;
* Using a small sharp knife to cut each log into 3cm lengths, placing on a lined tray

Section 4:
* Bring a large saucepan of water to the boil over high heat;
* Season well with salt;
* Add 1/4 of gnocchi and cook for 3-4 minutes or until gnocchi rises to the surface of the pan/pot;
* Use a slotted spoon to transfer to a heatproof bowl;
* Repeat in 3 batches with the remaining gnocchi

Section 5: . . . meanwhile
* Place basil and pine nuts in a small food processor;
* Process until finely chopped;
* With the motor running, add oil in a thin, steady stream
* Season

Section 6:
* Add half the pesto to the gnocchi in the bowl with roasted sweet potato;
* Toss to combine;
* Divide among serving bowls;
* Drizzle with remaining pesto

Serve with: Basil leaves

Related: BBC Good Food (Sweet Potato)

Nutrition/per serve:
Energy 2585kJ/618 cal (30%);
Protein 11g (22%);
Fat 35g (50%);
Sugar 10g (11%);
Dietary Fibre 9g (30%)

Tuna and Avocado Melts

Fun, quick and easy to make snack on the run.Tuna and Avocado melts make a quick, delicious dinner fix. It can be for those busy nights after sport, dance concert and a late night snack.

Cooking Time: 10 minutes
Serves: 6

Ingredients:

400g Turkish loaf, split through centre
425g can tuna in spring water, drained, flaked (Use tuna in oil if you don’t like spring water)
1 large avocado, stone removed & sliced
1 yellow bell pepper, sliced (optional)
3 mini roma tomatoes, diced
1 1/2 cups pizza cheese
dill sprigs to garnish
pinch dried chilli flakes (optional)
green salad to serve (or add lettuce, cucumber & red onions)

Preparation/Directions:

Section 1: . . . meanwhile
* preheat grill to medium
* grill bread on both sides until just golden brown

Section 2:
* top with tuna, avocado, tomato and cheese (Optional: lettuce, cucumber, onion, bell peppers)
* grill for 3-4 minutes or until cheese mels and is golden
* scatter with dill and chilli (if using)
* cut into 6 portions and serve with salad

Nutrition (per serve):
30g protein
17g fat (6g sat fat)
31g carbs
2g sugars
4g dietary fibre
1690 kJ (405 cals).

Porridge Bread for Breakfast

Everyone loves bread but this can be dull and boring to eat if you have no topping. The majority like porridge also but making it can be too much of a hassle. How about if I said, trying Porridge Bread for Breakfast?

Well, I have come across several recipes with quite a few variations but having made this one, I would have to say . . . DELICIOUS! An added benefit is that it will keep for a couple of days, you can also freeze it. If you by any chance have children or adolescent in the house, its great for being on the go or as an between snack.

Either way, here is the receipe . . .

Ingredients:

3 cups of water (boiled hot water)
2 cups rolled oats (Quaker or Oatmeal/Old Fashioned Oats)
1/4 cup shortening (Flora White, Trex, Cookeen, Crisco, Earth Balance or Copha)
2 teaspoons sugar
2 packets active dry yeast
2/3 cup table molasses/treacle
4 teaspoon salt
2 1/2 cups all purpose flour
5 1/2 – 6 cups all purpose flour

Related: Molasses Oat Bread

Instructions:

Step 1:
*  pour 3 cups of boiling water . . . over 2 cups rolled oats & 1/4 cup shortening
*  stir until shortening melts
*  let stand for approx. 20 minutes, stirring occasionally

Step 2: (meanwhile)
*  dissolve 2 teaspoons sugar in 1 cup lukewarm water
*  sprinkle over the top . . . 2 envelopes active dry yeast, then stir briskly with a fork
*  let stand for 10 minutes

Step 3:
*  stir into partially cooled rolled oat mixed
*  2/3 cup table molasses
*  4 teaspoons salt

Step 4:
*  add softened yeast to lukewarm rolled oat mixture
*  stir/beat in 2 1/2 cups all purpose flour
*  beat vigorously by hand or an electric mixer

Step 5:
*  gradually beat with a spoon, the additional 4 cups of all purpose flour
*  work in last of flour with rotating motion of the hand
*  turn dough onto a floured surface, kneading 8-10 minutes

Step 6:
*  shape into a smooth ball & place into a greased bowl
*  rotate dough to great surface
*  cover and let rise until doubled (approx. 1 1/2 hours)
*  keep in a warm place

Step 7:
*  punch down and shape into 4 loaves
*  place in greased 8 1/2 x 4 1/2 inch loaf pans
*  grease tops
*  cover and let rise again until doubled (approx. 1 hour)

Step 8:
*  bake in preheated 400F oven for 30-35 minutes

Related: Oatmeal Soda Bread

Zucchini and Carrot bites

INGREDIENTS:

  • 3 medium-sized zucchini, shredded (if you don’t like Zucchini, then use Broccoli instead)
  • 1 teaspoon salt
  • 3/4 cup shredded cheddar cheese (or 1 cup, depending on individuals taste)
  • 1/2 cup Panko breadcrumbs
  • 2 large eggs
  • 2 small-medium carrots, peeled and shredded (depending on individuals taste)
  • 2 tablespoons freshly grated Parmesan
  • 1 teaspoon dried basil (depending on individuals taste)
  • 1 teaspoon dried oregano (depending on individuals taste)
  • 1 teaspoon garlic powder (depending on individuals taste)
  • 1 teaspoon onion powder (depending on individuals taste)
  • 2 tablespoons chopped fresh parsley leaves (depending on individuals taste)
  • Kosher salt and freshly ground black pepper, to taste

DIRECTIONS:

  1. Preheat oven to 400°F (200˚C.)
  2. Lightly oil a baking sheet or coat with nonstick spray
  3. Grate the zucchini into a bowl and salt generously, adding salt and gentle combine ingredients.
  4. Allow ingredients to stand for 15-20 minutes
  5. Using clean dish towel or cheese cloth, drain zucchini completely, removing as much water as possible.
  6. Transfer zucchini to a large bowl. Stir in carrots, Panko, eggs, cheeses, basil, oregano, garlic powder and onion powder
  7. season with salt and pepper, to taste and mix until well blended
  8. Take a tablespoon of mixture and roll it into small bites (slightly bigger than a chicken nugget), repeating for rest of mixture.
  9. Place into oven and bake until golden brown and crisp, approximately 20-25 minutes total. Flip over when 10-12 minutes have passed at half of cooking time.
  10. Serve immediately

 DIPS:

Greek Yogurt
Tomato Sauce

Related:  Broccoli Tots

Brain Food Health


We are all generally busy, yet still struggle in eating healthy. In particular, it’s stated to watch our sugar levels, especially diabetes 1 and 2. There are a few other medical conditions which I have not yet mentioned here.

Not taking into account natural sugars such as sucrose and fructose, finding health bars without the added extra sugars is a mine field. 

Ticking and meeting your nutritional needs and having a balanced meal plan is near impossible.

What I did find is a health bar which are quite healthy and used as another “snack” on the run.

Related: Spiced Nuts and Seeds
Related: The best of the Bars (WebMD)

Essential Fatty acids is the most essential nutrient for the brain. It is not surprising that a high in fat diet connects to having cognitive health benefits.

IQ Bars – Keto, Paleo, Vegan & Kosher (no grains, gluten, dairy or soy)

BRAIN HEALTH

A 1998 study found that patients had a greater fat content in their cerebrospinal fluid, relative to Alzheimer’s patients.[1] A 2012 study found that older people whose diets were highest in fats were 42% less likely to develop mild cognitive impairment (MCI). A condition considered to be a precursor of Alzheimer’s.[2] In a 2014 study found that a ketogenic diet counteracted migraines, reducing their frequency by 76% and their length of attack by 82%.[7]